Strength training

FiA, full body

4 miles

Conditioning day
10 mins warmup

2 parts with 3min break between:
Part 1: 8 rounds of:
2 mins work time 200m run or 250m on ski machine right into max reps wall ball shots 14# in remaining time
Rest 1 min

Break

Part2: 8 rounds of:
2 mins work time 200m run or 250m row right into max reps burpee plate jumps to 45# plate in remaining time
Rest 1 min

Core: 100 Russian twist with 25 plate

Stretch

7.5 km easy

7 mile run

Track night...1200 wu, 800 cd.
2 x 600 @ 10k pace + 200 recovery.
2 x 400 @ 5k.
2 x 300 @ 5k + 100 rec.
4 x 200 @ mile + 200 rec.
2 x 300 @ 5k + 100 rec.
2 x 400 @ 5k.